Drinking 2 to 3 litres of water throughout the day is standard - but you will undoubtedly sweat more during these types of classes than in most other forms of exercise, so it’s very easy to become dehydrated. It is extremely important that you drink plenty of water before, during and after your practice.
Everyone is encouraged to drink at least eight glasses of fluids per day in general, so of course, when you exercise, this amount should increase by two to three cups. As you raise your core temperature or partake in a hot yoga class, its' recommended to include a small dose of salt prior to the class, or have a natural ‘sports drink’ that will replenish the sodium you lose when sweating.
The Rules For Eating Before Hot Yoga - it is important to avoid eating too much or too little before participating in a hot yoga class, which can be a tricky task to master. Avoid heavy foods, and stick to light snacks before yoga classes to properly fuel your body.
Fruit, particularly those that have a high water content such as watermelon, or sodium content like bananas are great to eat before class. Dried fruit is good, too (figs, raisins, apricots, etc.), as well as seeds and nuts also being great.
This article was originally published on SheKnows.com — the #1 women’s lifestyle digital media company, with a mission of women inspiring women — as “The Benefits Of Hot Yoga Are Not To Be Ignored,” and is reposted with permission from the author.
Anyone who’s tried yoga before will tell you that striking and holding a pose is far from easy. So what kind of sense does it make to crank the heat up to 100 degrees? Those sweaty yoga addicts are doing it for a reason — hot yoga, when practiced correctly, has a long list of health and wellness benefits.
The Difference Between Hot Yoga And Bikram Yoga...As a certified yoga instructor and self-proclaimed “hot yogi,”, I can assure you that there are many benefits to practising Bikram and hot yoga.
Bikram yoga, which is the practice of 26 postures selected and developed by Bikram Choudhury and derived from hatha yoga, takes place in studios with temperatures set around 105 degrees F with 40 percent humidity. Hot yoga, like Bikram, is also practiced in a heated room, usually maintained at a temperature of around 95 to 100 degrees F.
Unlike Bikram however, hot yoga isn’t based on of the same 26-posture series. Instead, it tends to be more of a flowing vinyasa style practice, similar to a dance, linking one pose to the next. In both Bikram and hot yoga, the heated rooms help promote sweating and warm up the body to increase flexibility with less risk of injury.
One of the benefits to many hot yoga classes is that the routine is repetitive. ''When you are doing the same poses repeatedly, you can begin to see where you are today in relation to yesterday,” said Mandy Ingber, fitness expert and author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover.
As we get closer to the opening, we wanted to share with you a bit more about our story, how we got here, and where we want to go...
Here are a couple of facts and benefits that may give you a clue, and a little insight about why we wanted to create this space...
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We thought this research paper was worth sharing, below we have relayed some of the key points taken from an article published by the International Journal of Yoga.
A 3,000 year old tradition, yoga, is now regarded in the Western world as a holistic approach to health and is classified by the National Institutes of Health as a form of Complementary and Alternative Medicine (CAM).
The word “yoga” comes from a Sanskrit root “yuj” which means union, or yoke, to join, and to direct and concentrate one's attention. Regular practice of yoga promotes strength, endurance, flexibility and facilitates characteristics of friendliness, compassion, and greater self-control, while cultivating a sense of calmness and well-being. Sustained practice also leads to important outcomes such as changes in life perspective, self-awareness and an improved sense of energy to live life fully and with genuine enjoyment. The practice of yoga produces a physiological state opposite to that of the flight-or-fight stress response and with that interruption in the stress response, a sense of balance and union between the mind and body can be achieved.
WHAT IS YOGA?
Yoga is a form of mind-body fitness that involves a combination of muscular activity and an internally directed mindful focus on awareness of the self, the breath, and energy. Four basic principles underlie the teachings and practices of yoga's healing system. The first principle is the human body is a holistic entity comprised of various interrelated dimensions inseparable from one another and the health or illness of any one dimension affects the other dimensions. The second principle is individuals and their needs are unique and therefore must be approached in a way that acknowledges this individuality and their practice must be tailored accordingly.
The third principle is yoga is self-empowering; the student is his or her own healer. Yoga engages the student in the healing process; by playing an active role in their journey toward health, the healing comes from within, instead of from an outside source and a greater sense of autonomy is achieved. The fourth principle is that the quality and state of an individuals mind is crucial to healing. When the individual has a positive mind-state healing happens more quickly, whereas if the mind-state is negative, healing may be prolonged.
In the Western world, the most common aspects of yoga practiced are the physical postures and breathing practices of Hatha yoga and meditation. Hatha yoga enhances the capacity of the physical body through the use of a series of body postures, movements (asanas), and breathing techniques (pranayama).
The breathing techniques of Hatha yoga focus on conscious prolongation of inhalation, breath retention, and exhalation. It is through the unification of the physical body, breath, and concentration, while performing the postures and movements that blockages in the energy channels of the body are cleared and the body energy system becomes more balanced. Although numerous styles of Hatha yoga exist, the majority of studies included in this manuscript utilized the Iyengar style of yoga. The Iyengar method of Hatha yoga is based on the teachings of the yoga master B.K.S. Iyengar. Iyengar yoga places an emphasis on standing poses to develop strength, stability, stamina, concentration and body alignment. Props are utilized to facilitate learning and to adjust poses and instruction is given on how to use yoga to ease various ailments and stressors.
Yoga is recognized as a form of mind-body medicine that integrates an individual's physical, mental and spiritual components to improve aspects of health, particularly stress related illnesses. Evidence shows that stress contributes to the etiology of heart disease, cancer, and stroke as well as other chronic conditions and diseases. Due to the fact that stress is implicated in numerous diseases, it is a priority to include a focus on stress management and reduction of negative emotional states in order to reduce the burden of disease. Viewed as a holistic stress management technique, yoga is a form of CAM that produces a physiological sequence of events in the body reducing the stress response. The scientific study of yoga has increased substantially in recent years and many clinical trials have been designed to assess its therapeutic effects and benefits.
As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this review of the literature is timely and important and provides information regarding the therapeutic effects of yoga in various populations concerning a multitude of different ailments and conditions. Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions. Yoga therapy involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.